How do you set your pace when running outside?

[sarahlouhammond]

I've done all my runs so far on the treadmill, so it's easy to set a speed and stick to it - how do you set your pace when outside and keep to it? I have (perhaps stupidly!) signed up to do a 5K two weeks on Sunday which is in a park - definitely need to get out there and practice!

[Beek Graduate]

Hi sarahlouhammond. Well done signing up for a 5K run. Can you download any of the C5K+ pod casts like Speed, Stepping stones or Stamina? They will give you a beat to work to for the time being until you naturally know where your route fits. I now know where I should be speeding up a bit just by where I am on my run. I have not done any treadmill work but I would imagine you could mentally focus on whatever you've been listening to so far and just stick at that beat.

GOOD LUCK for next Sunday week!

[Oldgirl Graduate]

Its difficult to keep to a pace outside as there are loads of things to take into consideration which can change your speed. Hills, up/down, rough ground, wind, traffic, road crossings, other walkers/runners, dogs, the list goes on. I always find it best to get into my comfortable stride gradually, takes me anything from 5-8 minutes. Then hope for the best that I can maintain it. Just get out there and do what is comfortable for you and if towards the end of your run you have extra stamina you can up the pace for the last few minutes. You will soon get experienced and be able to adjust your speed to suit the conditions.

[weighty80 Graduate]

Run at "70% effort", whatever that means to you, and you're "pace" will be whatever it is. Run comfortably, breathe deeply, but not puffing and panting. Slow down.

[sarahlouhammond Graduate]

Thanks Beek, I'll try those - at the moment I just have the standard podcosts for Weeks 1-9. Are Speed, Stepping stones and Stamina meant for after you've achieved the 5K but they'll be good to listen to anyway? I have just finished Week 7 today and so will only complete Week 9 on the week of the 5K run - bit ambitious I think but I needed a reason to make it happen! I'll try and plan out a route by distance and then as you say I should get used to a speed! Feeling pressure to complete the 5K in 30 minutes!

[Tintin1 Graduate in reply to sarahlouhammond]

Hi, just in case you didn't know (I didn't till very recently) If you download the c25k app then you still get Laura with her advice etc but you can use your own music. I am on week 7 and listening to your own music really made a huge difference for me- ran faster and time went much more quickly. Hope it helps you too.

[Jaqs99 Graduate in reply to Tintin1]

Hi Tintin. I didn't know that until I read this. I'm on week 5 run3 tomorrow. How did you decide which music works? I'd worry about getting a beat to suit my pace...Mind you my pace doesn't fit the podcast music anyway, so maybe it is just a question of something inspiring or feelgood...?!

[Tintin1 Graduate in reply to Jaqs99]

I'm no expert but I believe there are sites that can tell you what bpm ( beats per minute) songs are and then you can choose ones that suit. I just choose feel good and uplifting ones with a strong beat that I enjoy.

[sarahlouhammond Graduate]

Good point Oldgirl, thanks, I hadn't even thought about all the hurdles that'll be about! Might even get a few sneaky breaks hehe. I think I'll get out there Sunday and give it a go - it seems a bit more serious outside than it does on the treadmill!

[Oldgirl Graduate in reply to sarahlouhammond]

I'm sure you will enjoy the big outside once you get used to it, the time will pass very quickly I'm sure. Good luck and enjoy

[IannodaTruffe Mentor]

Running outdoors and particularly offroad, is where you will get the greatest buzz from running. As the others say it will be different to the treadmill, but so much more rewarding. You will find your pace naturally and will have to alter it according to surface conditions and gradients. Don;t worry too much about it, just enjoy it. Good luck.

[Jaqs99 Graduate]

I'm in W5 and have only run outside so far. But am finding it hard to find a pace. I'm hoping it will happen naturally as I run for longer periods. These replies to your post have been really helpful to me too! Thank you. All the best for your run.

[crox Graduate]

My two penneth - start at the back and don't rush to overtake anyone, oh it'll tempt you believe me then, when about half way round, see how you feel, if you're going to breeze it, step up the pace. There's absolutely no shame in coming last (even if you have to walk to the end)